Over 60? These are the 3 dynamic balance exercises you should be doing now

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Falling is a serious subject for my senior personal training clients. According to the CDC, falls are the leading cause of injury for adults 65 years and older, and over 14 million older adults experience falls every year.When I work with a client in their 50’s, 60’s, 70’s or beyond, I always incorporate dynamic balance training into their routine. These types of exercises enhance your body’s ability to maintain equilibrium during movement. Since falls rarely happen when we’re standing completely still, it’s important to practice your balance while shifting your body weight or moving through different planes of motion.The following are my 3 favorite dynamic balance exercises to strengthen your stabilizing muscle groups and sharpen your proprioception (or the sense of your body’s position in space). You’ll only need a step to get started, but as you get stronger, adding tools like dumbbells can make the exercises more challenging.How to do the 3 dynamic balance exercisesSpeak with your doctor before starting any new exercise or workout program. If you’re a beginner, consider working with a certified personal trainer or physical therapist. They can help you learn proper form, provide corrections or modifications, and progress the exercises appropriately once you’re ready.You’ll just need a raised platform for these exercises. A stair in your house will do, but you can also use an aerobic stepper if preferred.Perform one set of 8-10 reps for each exercise, 2-3 times per week. As your balance and strength improve, increase to 4-5 times per week. You can also add additional sets of 8-10 reps.These dynamic balance exercises can be done on their own or as a warm-up for other activities. Here’s how to do them:Get instant access to breaking news, the hottest reviews, great deals and helpful tips.1. MarchesStand tall with your feet hip-width apart.Engage your core.Lift your left knee to a 90-degree angle.Pause briefly.Lower your left foot to the ground.Lift your right knee to a 90-degree angle.Pause briefly.Lower your right foot to the ground.Continue alternating between your two sides for 8-10 reps per leg.If needed, hold on to a wall or chair for additional support.2. Step up to balanceStand tall with your feet hip-width apart.Engage your core.Place your left foot on the platform.Press your body weight into your left foot and step up onto the platform.Bring your right knee in front of you to a 90-degree angle.Pause briefly.Lower your right foot back onto the ground.Lift your left foot off the step and back onto the ground.Continue for 8-10 reps, then repeat on the other side.If needed, hold onto the wall or a chair for additional support.3. Lateral step to balance